There are a variety of rollers and self-massage tool available that are relatively inexpensive. Learning to properly use these can have many benefits. These include increased circulation, reduced muscle tension, and breaking up scar tissue that has built up in the muscle, all things which aid in recovery. Additional benefits include pain relief, increased mobility and decreased tightness, as well as improved posture and body awareness. I love to use them as a tool for some of the stretches tool(see the upper spine stretch video below). Plus, it just feels really good to roll out the knots in the back of your legs and upper shoulders after a long day at the office, or a long stretch of traveling.
Foam rollers are great, and there are a variety of sizes, firmness levels and textures available. There are also a variety massage sticks, and balls. They are easy to travel with, and you can use them where. You don’t need a partner. There is no one size fits all, and you want to find one that works for you. Rolling sore muscles may help you discover your tender spots, but it shouldn’t be so uncomfortable that you tense up, or don’t want to do it. Chose a firmness with that in mind, and also chose the amount of pressure you put on the roller with that in mind. You should feel like you are able to stay loose, relax, and enjoying the session.